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Losing weight is not only about slashing your caloric intake and increasing your activity level. It is also about what and when you’re eating. I can tell you that I lost all of my weight by eating five to six small meals a day. In fact, research has found that this helps regulate your blood sugar levels to keep you energized. It also keeps your metabolism revved up for optimal caloric expenditure.
Here is a typical day of my original recipes that help keep me going.
BREAKFAST
- PUMPKIN PECAN OATMEAL
• 1 Packet of Regular Oatmeal
• 2 tbsp. of canned Pure Pumpkin
• 1 Scoop of Vanilla Whey Protein
• 1 Cup of Water
• Dash of Nutmeg
• Dash of Cinnamon
• 1 tbsp. of chopped pecans
• 1 Packet of Stevia Sweetner
Mix all ingredients except pecans in large microwave safe bowl. Microwave for one minute on high. Sprinkle with pecans and a splash of milk.
SNACK #1 – Choose from suggested snacks below
LUNCH
- DEVILED EGG SALAD
• 2 Cups of Fresh Baby Spinach
• 2 Hard Boiled Eggs
• 2 Tbsp. of non-fat yogurt
• 1 tsp. Apple Cider Vinegar
• 1 packet of Splenda or stevia powder
• 1 tsp. of Dijon mustard
• salt and pepper to taste
Preparation Method
Chop eggs and mash with a fork. Add remaining ingredients and mix well. Serve on top of Fresh Baby Spinach
SNACK #2 – Choose from suggested snacks below
FLOUNDER LIMONE
• 8 oz. piece of flounder
• 2 tbsp. of Lemon Juice
• Garlic Powder
• Oregano
• Salt & Pepper
• Olive Oil Cooking Spray
Preheat oven to 350 degrees. Spray a baking pan with cooking spray. Put fillet in pan and spray cooking oil on top of them. Sprinkle with garlic powder, oregano, salt and pepper. Pour lemon juice around fish and bake for approx. 20 minutes, turning fish once.
Serve with 1 cup of steamed broccoli
Bedtime Protein Snack – Choose From Suggested List below
SNACK SUGGESTIONS (PICK 2 A DAY)
MOCHO COCOA SHAKE
(1/2 cup of brewed coffee, 1/2 Cup of skim milk, 1 scoop of chocolate whey protein powder, 2 tsp. of sugar-free cocoa, ice, Blend in blender until smooth.)
ITALIAN PEACH SORBET
Cut the top off of peach and set side. Hollow out peach and cut inside into small pieces. Mix chopped peach with ½ cup milk, 1 scoop of vanilla whey and 2 tablespoons of fat free cool whip. Put mixture inside peach/put top back on/wrap in saran wrap and freeze for a few hours. (Not only can you eat the inside. But the whole peach too!)
MELON AMBROSIA
1 cup of diced canteloupe
½ cup sugar-free vanilla yogurt
1 scoop of vanilla whey protein
½ cup of cottage cheese
4 tbs. of natural sulfite free coconut
(Mix all ingredients together)
Serving Size 1 Cup
APPLE PECAN ALAMODE
1 Apple cut into wedges
¾ Cup of cottage cheese
½ cup of sugar-free vanilla yogurt
1 teaspoon of raisins
4 teaspoons of crushed pecans
Pinch of Nutmeg
Pinch of Cinnamon
Microwave apples and raisins for 4 minutes. In a small mixing bowl combine yogurt, cottage cheese, whey, nutmeg and cinnamon. Place cooked apple and raisins on top of mixture and sprinkle with pecans.
THE OATMEAL COOKIE SHAKE
(1 cup skim milk, 1 packet of regular flavor instant oatmeal, 1 scoop vanilla whey, ½ tsp. vanilla extract, pinch of cinnamon, pinch of nutmeg, ice, Blend in blender until smooth.)
NUTS OVER CHOCOLATE TRAIL MIX
¼ cup almonds
¼ cup of chocolate covered soynuts
¼ cup of carob chips
¼ cup of unsalted peanuts
¼ cup of raisins
¼ cup of sunflower kernels
Makes 6 servings - Serving Size – ½ CUP
(Mix all ingredients together and serve. I usually portion this out and keep in handy Baggies.)
KEYLIME CHEESECAKE PARFAIT
1/2 pkg. of sugar free vanilla pudding
1 cup of skim milk
1 scoop of vanilla whey protein powder
2 tsp. Of sugarfree limeade mix
3 tablespoons of light whipped topping
½ Cup Low Carb Granola
(Mix pudding with milk; add the whey, then whipped topping, fold in limeade. In dessert glass alternate layers of graham cracker crumbs and pudding. Top with a tbsp. of whipped topping.)
Makes 2 servings
BEDTIME PROTEIN SNACK (Pick 1)
½ cup of skim milk, ½ cup of water, 1 scoop of whey protein in any flavor, mix well
½ cup of part-skim ricotta cheese, 1 packet of sugar substitute such as splenda or stevia powder, pinch of cinnamon
½ cup of cottage cheese
2-Hard Boiled Eggs
7 Raw Almonds
Joanne Sgro is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training. Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area with her fiancé, where she runs her personal training business, Fitness Answer, LLC.
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